Lentils, often underestimated, are nutritional powerhouses that offer a multitude of health benefits. Incorporating lentils into your daily diet can be a simple and effective strategy for improving overall well-being and achieving weight loss goals.
Nutritional Profile of Lentils
Lentils (Lens culinaris) are edible seeds of the legume family and come in a variety of colors including red, green, brown, yellow and black. One cup of cooked lentils typically contains 200-250 calories, less than a gram of total fat, approximately 40 grams of carbohydrates, 16 grams of dietary fiber, and 18 grams of protein. Lentils are also rich in essential nutrients, including B vitamins, zinc, magnesium, potassium, and iron. They are a great source of folate, an essential nutrient, particularly needed during pregnancy to prevent the development of neural tube defects in newborns.
Health Benefits of Lentils
Lentils are functional food because of their high nutritional values. Regular consumption of lentils promotes good health and reduces your risk of chronic diseases such as diabetes, obesity, heart disease and cancer, including breast cancer.
Heart Health
Lentils are packed with nutrients that support heart health, including fiber, potassium, and folic acid. Studies have shown that increased fiber intake can lower cholesterol levels, while potassium helps you maintain a regular heart rhythm. Folate protects your heart and supports the formation of red blood cells. Lentils may be associated with a lower risk of heart disease, by lowering bad cholesterol and blood pressure.
Diabetes Management
Lentils aid in diabetes management through glycemic control. Lentils have a low glycemic index and a low glycemic load, which implies they are digested slowly and do not cause a rapid spike in blood glucose levels. Lentils are rich in dietary fiber, and the fiber content in lentils can help in slowing down the release of sugar into the bloodstream, contributing to better glycemic control.
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Digestive Health
Lentils are rich in a type of fiber that helps your digestive system work as it should and fuels good bacteria in your gut. Fiber may also help reduce the risk of colorectal cancer. Lentils provide prebiotic carbohydrates that can create a healthy gut microbial ecosystem to prevent gut-related diseases.
Energy Boost
If you’re tired, a healthy dose of iron can sometimes put the spring back in your step, especially if you have anemia. Iron makes hemoglobin, a substance in your red blood cells that allows them to carry oxygen to your body.
Lentils and Weight Loss
Incorporating lentils into your diet can significantly aid in weight loss. The rich fiber and protein content of lentils helps you feel full and stay full longer which reduces overall food intake and fights cravings. Lentils are an excellent food choice for weight loss due to their high fiber content and near-zero fat content, lentils tend to fill you up without adding extra calories to your meal. Lentils can help you lose belly fat.
How Lentils Promote Weight Loss
- High in Protein: Protein helps build and maintain your muscles, bones and skin. Protein can also help you manage your appetite and support weight loss because it makes you feel fuller than other nutrients.
- Rich in Fiber: The fiber in lentils, along with antioxidant properties, may help ward off cell damage and prevent cancer growth. Fiber plays an important role in regulating our bowels and protecting the immune system. Foods that are high in fiber, like lentils, help us stay healthy and active.
- Low in Calories: Lentils are a relatively low calorie legume packed with beneficial nutrients that may contribute to weight loss, gut health, and the reduction of inflammation and oxidative stress.
Lentil Soup for Weight Loss
Lentil soup can help support weight loss if it’s part of a nutrient-dense and balanced diet. Research suggests that higher soup consumption is associated with lower obesity rates. Meal prepping involving lentil soup can help you stay consistent in eating balanced meals and take the stress out of cooking if you’re really busy. It can also prevent you from reaching for ultra-processed snacks and takeout foods that are usually calorie-dense and low in nutrients, which can increase the risk of weight gain.
Types of Lentils and Weight Loss
Some research suggests that green lentils may be more effective at increasing feelings of fullness and reducing the desire to eat compared to red lentils. However, more research is needed to fully understand how lentil types may affect weight loss.
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All types of lentil soup may fit a weight loss diet, but there are things to consider. A lentil soup that contains heavy cream or fatty meats may be higher in calories and saturated fats. If you have a calorie goal, then you’ll likely need to eat a smaller portion of this type of soup to stay within your goal. On the other hand, a lentil soup that contains lean protein sources, vegetables, and a low fat broth may be lower in calories. This means you might be able to eat a larger portion and still meet your caloric goals.
Incorporating Lentils into Your Diet
Lentils are versatile and can be easily incorporated into various dishes.
Cooking Lentils
Lentils are simple to prepare and cook. You don’t need to soak dry lentils overnight in water, unlike many other beans. Just rinse them to remove any dirt or debris. Toss any lentils that look rotten or damaged. Red lentils cook quickly, usually in 5 minutes. Other types may need to cook for at least 20 minutes or more, so plan ahead. Put them in a pot covered with about a half-inch of water and bring to a boil. Reduce heat and simmer, uncovered. Check often and add water, if needed. You can flavor lentils with your favorite spices, such as garlic, thyme, or cumin.
Lentil Recipes
- Lentil soup
- Lentil salad
- Lentil stew
- Lentil dal
- Lentil burgers
- Lentils can be used as a substitute for meat.
Potential Side Effects of Eating Lentils
There are limited risks of eating lentil soup every day for weight loss if it’s part of a well-balanced diet. That said, only eating lentils or lentil soup may increase your risk of malnutrition. Some gastrointestinal symptoms have also been associated with high consumption of lentils, such as cramping, bloating, flatulence, and abdominal discomfort.
Eat too many lentils, or undercooked lentils, and you may feel the effects - and anyone near you might hear them. Lentils, like some fruits and vegetables, contain fiber that’s difficult for your body to break down. It also helps produce good bacteria in your gut. But too much can cause cramping and gas. To minimize these symptoms, Homan recommends gradually increasing your fiber intake.
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Most people can enjoy lentils as part of their regular diet without any concern. But lentils also contain natural compounds called anti-nutrients. These substances bind with nutrients like iron and zinc, making them harder for our bodies to absorb. Soaking and cooking lentils can help reduce this effect.
Lentils and Antimicrobial Properties
Lentils have been shown to possess promising anti-microbial effects. A study identified a 47-residue plant defensin that was purified from the germinated seeds of the lentil Lens culinaris.